Greenwhey Multivitamins and Minerals in Paris: 30 highly bioavailable actives

This is the point that separates a serious multivitamin from an entry-level product, and it is widely misunderstood. Two supplements can both state “15 mg of zinc” on the label and behave very differently in the body, because the zinc is not in the same chemical form.

Zinc oxide, very common because it is inexpensive, is poorly absorbed. Bisglycinate, in which the mineral is bound to two glycine molecules, uses the absorption pathways of amino acids and is markedly better assimilated, with better digestive tolerance as a bonus. The same logic applies to magnesium: the oxide is cheap and known for its laxative effect, while the bisglycinate is gentle.

Greenwhey has opted for ALBION® chelated forms for magnesium and zinc. The same reasoning applies to the vitamins: B9 is provided here as Quatrefolic®, that is directly active 5-MTHF, rather than folic acid, which has to be converted by an enzyme whose efficiency varies greatly from one person to another.

For 4 capsules, the daily dose: vitamin A 600 µg (75% of the RI), B1 5 mg (454%), B2 5 mg (357%), B3 23 mg (399%), B5 10 mg (166%), B6 5 mg (357%), B8 150 µg (300%), B9 300 µg (150%), B12 5 µg (200%), vitamin C 200 mg (250%), vitamin D 25 µg (500%), vitamin E 15 mg (125%) and vitamin K 100 µg (222%).

Two choices deserve a mention. Vitamin D at 25 µg, or 1,000 IU, is a realistic amount: at our latitudes, skin synthesis is close to zero from October to March, and Paris is no exception. Vitamin K comes as MenaQ7®, a naturally sourced K2 MK-7, whose half-life is much longer than that of K1.

The vitamin C is Quali®-C grade, produced in Scotland. For an ingredient where most of the world’s production is Chinese and of very variable quality, traceability is a genuine selling point.

Magnesium 100 mg (27% of the RI), zinc 15 mg (150%), iodine 150 µg (100%), selenium 55 µg (100%), molybdenum 100 µg (200%) and chromium 25 µg (63%).

The 100 mg of magnesium calls for an honest clarification: it is a top-up dose, not a full magnesium course. A multivitamin cannot contain 300 mg of magnesium without becoming enormous to swallow. If you are specifically looking to cover your magnesium needs, you need a dedicated product, and we stock several in the shop.

Iodine and selenium are dosed at exactly 100% of the reference intakes, which is the right calibration: these are two minerals where excess causes more problems than a slight shortfall, particularly for the thyroid.

This is what sets this formula apart from standard multivitamins. Beyond vitamins and minerals, it provides coenzyme Q10 (40 mg), choline (200 mg), alpha-lipoic acid (100 mg), N-acetylcysteine (200 mg), lutein (15 mg), quercetin (50 mg), luteolin (50 mg), inositol (100 mg), zeaxanthin (2 mg) and astaxanthin (4 mg).

Lutein and zeaxanthin are two carotenoids that naturally concentrate in the macula, at the centre of the retina. Astaxanthin is the pigment that gives salmon and prawns their colour. CoQ10 is involved in the mitochondrial respiratory chain, where cells produce their energy.

These amounts are not token gestures. 40 mg of CoQ10 or 15 mg of lutein correspond to what you find in supplements sold on their own. That explains the 4-capsule format: there is no way to fit 30 properly dosed actives into a single capsule, and a single capsule claiming to do so cannot contain useful amounts of each.

4 plant-based capsules a day, with a meal that contains some fat. This is not a minor detail: vitamins A, D, E and K are fat-soluble, as are lutein, zeaxanthin and astaxanthin. Taken on an empty stomach or with a completely fat-free meal, their absorption drops significantly.

You can split the 4 capsules over two meals if you prefer; it makes no difference to effectiveness. The capsules are 2.4 cm long; people who find capsules hard to swallow will notice, so it is better to know before buying.

The box of 120 capsules lasts 30 days. With this kind of formula, a month is the minimum to judge: water-soluble vitamins act quickly, but vitamin D and mineral status take several weeks to improve.

Vegan formula, gluten-free, free from nanoparticles, V-Label certified. The capsules are plant-based and the packaging is compostable.

A multivitamin at this dosage level should not be combined blindly with other supplements. If you already take vitamin D drops or a vitamin B complex, review things first: several vitamins here exceed 300% of the reference intakes, which carries no risk in itself but makes stacking pointless.

Not recommended for pregnant or breastfeeding women without their doctor’s advice, notably because of the vitamin A content. Food supplement, not to be used as a substitute for a varied and balanced diet. Keep out of reach of children.

Why 4 capsules and not just one?

Because 30 properly dosed actives do not fit into one capsule. “One-a-day” products rarely reach useful amounts of bulky actives such as CoQ10 or choline.

Can I take it all year round?

You can, but many people prefer two- to three-month courses, particularly from October to March when sunshine drops off in Paris. Come by the shop and we will talk it over based on your situation.

Is it compatible with whey or a pre-workout?

Yes, there is no problematic interaction. The multivitamin is taken with a meal, the whey after training.

Are the capsules large?

They are 2.4 cm long. That is a standard size for this type of formula, but if you find capsules hard to swallow, it is worth bearing in mind.